layoff Rx

one day you have a job.  the next you don't.  when this happens suddenly due to restructuring or budget cuts, it can leave you reeling.  even when your supervisor has assured you it's not performance-related, the news can land like a punch to the gut.  these typically occur in the fiscal quarter of winter-early spring when businesses are assessing their income and expenditures.

rather than spending what mental energy you may have left on trying to understand this or make meaning where there is none, having an order of next steps to think about isn't only a good idea, it's vital for resilience and forward-momentum at a time when you may just feel like pulling the covers over your head.

professionally

1) activate your support network.  the more specifically you can communicate what you are looking for and what you need while doing the full-time work of unemployment, the better.  it can be easier for your well-meaning friends and family to support you when they have measurable, concrete action items that you find supportive.

 2) thank your now-previous employer.  ending well, even when it's not your idea, is just as important as onboarding.  chances are you enjoyed this work environment and it has given you valuable skills and experience.  ask if they are able and willing (some company policy HR does not allow this) to be a professional reference for you. 

3) update your resume, cover letter, and apply for at least one job within 48 hours.  this takes discipline because the feelings may not be there yet, but it puts traction under your career tires. reaching out to a local temp agency increases resources and networking. it's also a good idea to apply for your state's unemployment.  you hope not to have to use it, but that's why it's there.  typically, any employer-related health coverage will last through the end of the month in which you were laid off.  researching short-term and/or affordable marketplace health insurance options in your state can help you avoid a lapse in coverage while you schedule any needed appointments while still covered.  

personally

1) keep a routine.  free time is usually more enjoyable when it's our own idea or we have something to look forward to, such as an event or vacation.  it can be difficult to enjoy the sudden free time especially when you don't know where your next paycheck is coming from.  setting your alarm for the same time each day and getting out of bed is a fantastic start.  while you tackle business items you can balance the big picture unknown with simple concrete tasks such as folding a pile of laundry or doing the dishes, which give you an immediate sense of completion.   

2) mind the body.  tempting as it may be, consider not altering your already disrupted nervous system.  shock and cortisol take a toll on the adrenal system so using any depressants or stimulants won't necessarily help you feel better or function. you may not have resources for massage or spas, but attending to deep breathing is free, as is going barefoot (grounding) or spending time in nature.  magnesium can have a natural calming effect which helps with sleep.  any water, healthy food, and fresh air you can get will support your body's innate ability to achieve equilibrium.

3) grieve.  job loss is a legitimate and destabilizing life event.  counselors, spiritual directors, or life coaches can help you process letting go of what you most enjoyed about this big part of your daily life.  they can help you replace negative thoughts or feelings with proactive and positive statements about yourself and what you want.  an objective professional can support discernment of what is within your locus of control and guide you in both purpose and self-discovery.   

financially

1) take stock of current bills and trim the fat while consolidating any outstanding debt and looking for ways to improve your credit score. 

2)  resist the urge to pull completely out of investments such as IRA's, retirement portfolios, or tax-deductible giving.  even if you have to reduce contributions, something is better than nothing.  if your employer matched a 401k explore the pros and cons of payouts and distributions according to your plan, keeping your long-term future in mind.  

3) keep a tax folder.  if receiving unemployment and can afford to, opt to have the percentage of state and federal tax withheld up front to avoid paying it the following year.  collecting all employment- related financial change information and keeping it organized can help with asking questions, avoiding tax mistakes, and making filing that much easier.  

there is nothing shameful about a budget-related layoff.  as you reach out, you may discover others are or have been in the same situation.  you can spur one another on, viewing your layoff experiences as an asset that makes you into more empathic and valuable employees or even future managers.

some closing thoughts on what to say and not say to a friend or family member who is unemployed through no fault of their own.  don't say "God/the Universe has a better plan for you, where He shuts a door, He opens a window."  this may be well-intentioned, but it's not actually helpful to the person who may feel a bit like jumping out of that proverbial window after the last door has hit them in the nose.  don't say "you're so talented/amazing/wonderful, they didn't deserve you, something better is out there!" maybe leave taking up their offense or cheerleading for high school football.  don't say "it's just a job, don't be sad, you can get another one."  this can feel a bit like lemon juice on a fresh wound.  

do say "what did you most/least enjoy about your previous position?" this is open-ended and lets the person take the lead in their own words about their experience.   do say "when is a good time to take you to coffee or lunch?" chances are they feel like they can't afford this and it can help to have at least one fun thing to look forward to each day.  do say "please feel free to use me as a reference.  meanwhile, i'll send any leads or contacts your way that come to mind."  this lets them know you've got their back in practical ways so they feel less alone.

what would you add to this from your own experiences either being laid off or helping someone else through a round of unemployment?  meanwhile, feel free to share this with anyone you think it may encourage.